Name: Playbook - KICK IT With Kay - BACK ATTACK 💥
Uploaded: 2024-01-01T12:36:37.570Z
Duration: 65 min
Description: BACK ATTACK 💥

Back and biceps! This is what you make it- no set should be easy. You know your limits. Challenge yourself with the weight! Go heavy!

10-15 rep range each set! As you go heavier reps will be fewer that’s Ok! Try to pick a weight that makes 12 reps a difficult challenge! 

LAST SEY DROPSET:10 heavy as possible reps right into 15 additional reps half the weight! 


- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

Each set do the following back to back 

-12 wide grip seated rows 
-15 cable curls

*increase weight each set! As weight increases reps may decrease that’s okay

FORM
-Use either a mag bar or some sort of wide straight bar

-row towards your belly button keeping elbows out and shoulders away from your ears

-use your fingers as “hooks” don’t cheat by using your grip

Wide grip seated row

-use straight bar attachment on cable machine lowest notch. Medium weight (15 lbs or so!)
- Hold the bad  with your palms facing outwards 
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

cable curl

Superset

10-15 reps each side per set! Increase weight each set! It’s ok if reps go down slightly as you increase weight! 

- hinge from hips and Start with dumbbell in one arm 
-hold onto a bench or steady surface to stay balanced with opposite arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control

Dumbbell single arm rows

Each set do the following back to back:

-15 cable high rope pulls 
-15 waiter curls

- Pull rope towards your chest letting your elbows flare out  
-pinch your shoulder blades and squeeze the back! 
- Pause and return to the initial position

Seated face pull (back focused)

Hold a medium heavy dumbell from the top with wrists flipped and palms facing the curling (think about holding a tray like a waiter!)

Curl up towards your chest and control the negative, come down almost all the way but don’t lock out your elbows between reps

Waiter curl

Increase weight each set! Aim for 15 but 10-15 rep range is fine!

- Keeping your arms straight pull the rope down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position"

Cable rope straight arm pulldown

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